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FIT to FAT!

Thursday, January 26, 2012

WOD

Dynamic mobility before the WOD

Ladder

10-9-8-7-6-5-4-3-2-1

Power Snatch 95/65

Push-ups

Wall ball 20/14

Post time to comments

Z-Team (3 -400m interval sprints with 70# aquabag, rest 2')

Disclaimer: There is a difference between adaptation and evolution! Check it out

FIT to FAT!

The transition from fit to fat as seen within western society is no longer a theory but supported by science. Dr. Eenfeldt, a physician from Sweden, spoke last year at a paleo conference regarding the alarming trends that are present within western society. The combination of a diet of caloric rich foods based on processed carbohydrates, increased sedentary lifestyles and the reliance on pharmacopia is at the root of the problem. Aren't we glad that we found CrossFit! Unfortunately, we are surrounded by people everyday, family, friends and co-workers who have no self awareness that there is a problem. Their sickness will not only affect their lives but will impact every aspect of society from healthcare, the economy, and government regulation. This population represents over 70% of Americans with metabolic syndrome and over 78 million baby boomers.

In my clinical practice today, a large percentage of my patients are type 2 diabetics and over 70% of my patient population have elevated BMI or metabolic syndrome, the pre-cursor to diabetes. So how does this affect us? We can be a great source of accurate information and a walking testimony as to the value of a clean diet and exercise! We don't have to convince others that they need a lifestyle change, their perceived susceptibility will do that for us. Our job should be to bring them into our community and share what we have found with them. What a better gift than to give someone else improved quality of life! When you have an hour to kill, watch this video to gain a deeper understanding into the epidemic that we are facing.

Posted by: Darin Deaton
Comments (3) | Permalink | Bookmark and Share

40-30-20-10

Friday, January 29, 2010

WOD
40-30-20-10
Sit-ups
Wall Ball 20/14
Rest
Good Mornings (load scaled to maintain proper form) 2x10



Training at the Lactate Threshold (Anaerobic threshold) Level

Most athletes have limited understanding as to how the body responds to exercise intensity. One of the phenomena that occurs during higher intensity training is reaching the lactate threshold. Simply put, this is the point at which your body can longer keep up with the production of lactic acid and metabolize or use it in the target muscle. (usually achieved at 90-95% maximum heart rate or capacity) This lactic acid then escapes into the bloodstream as lactate (because the blood is PH controlled at the physiological level), and then gets transported to the liver and kidney for processing.

Why is this important? The development of improved lactate threshold timing is crucial in improving our capacity as athletes to both anaerobic and aerobic exercise. Our goal is to train at a level that will elicit the body to adapt to the demand of higher level exercise and then improve in it's ability to handle lactic acid and metabolize it for fuel. 

Metabolic Conditioning WOD's at these higher levels are great at eliciting this response and improving both anaerobic and aerobic conditioning. Intervals such as tabata drills and work/rest cycles with partial or full recovery have been shown by many studies to be the most effective method to improving performance. The next post will be the second installment on Strength and Mobility.

If you have an interest in competing in triathlons, marathons, ultra-marathons, adventure racing, bi-athlons, cycling, mountain biking, or any other endurance related sport, please let us know. We are now forming an Endurance Team that will train to engage in such events at all levels from recreational to competitive.

* Chili Cookoff participants please meet at the box at no later than 11 am Saturday morning to prepare your Chili and get ready for tasting! BTW, chili will be served as the Pre-WOD meal. Just joking, we don't have a big enough bucket for that!
Posted by: Darin Deaton
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